retreats, online programs, etc

also feeling good with other beings & language of attunment.

also arena board.

also self-healing menu platter floating in twitter.

• DBT skill sets at a glance
• where are you heading

resourcing and regulating skills

Re-centering practice: Grounding, Uprightness, Containing (inner experience), Orienting (toward surroundings and others), Forming Boundaries (through speaking and/or acting)

Counter-anxiety breathing: Double inhale through nose, long pursed-lip exhale (like blowing a balloon).

Pendulating: Shift attention back and forth between an intense feeling and the Presence Anchor. Regulates overwhelm.

Titrating: Stay with feelings in manageable doses. Presence can contain everything, but Parts may need gradual contact with intense feelings.

reflecting on the past

• Relive the past.
• “yes I am dumb!” - accepting parts of yourself you are scared to have.
• “i forgive myself”
• compassion letter
• “thank you my silly insecurities, it was fun to have you.”